Diabetes Management

The first thing you must consider is changing your relationship with food. Drastically reducing high-carbohydrate foods like grains, potatoes, and sugars from your diet, as well as artificial sweeteners which have been linked to increased insulin resistance when consumed over time is where you should begin. Also, limit the amount of fruit you are consuming — be mindful of your serving size — and choose fruits that are low on the Glycemic Index scale, such as berries.

Next, understand how carbohydrates work. Carbs are processed by your body into sugar, causing you to release more insulin (which doesn’t work the way it should) and makes you hungrier. Yes, your your body will crave MORE carbohydrate-rich foods, so you end up adding MORE sugar… and it’s a vicious cycle! Now, if you instead choose to swap out the high-carb craving for something high in fat and protein (which will satisfy you over the long haul) your body will have to produce LESS insulin because there is LESS sugar for it to trigger that release. This is what you want to see.

NOTE: While we appreciate that changing your relationship with food may seem daunting, if avoiding the development of diabetes is your goal then know that we believe that you can do it! You need to believe it, too.

Maintaining a healthy weight is critical to successfully reducing the risk for diabetes. If you’re overweight, losing 5-7% of your body weight can delay the onset of diabetes. For example, if you weigh 200 lbs, your weight loss goal would be to lose 10-14 lbs, then have your risk reassessed. Focus on filling your plate with non-starchy vegetables, protein, and minimally-processed healthy fats and you’ll have an easier time controlling your weight.

Get on the move! Experts recommend moving your body for at least 30 minutes of physical activity each day. You should discuss the best activities suited to your physical needs with your physician, create a plan, and stick to it. Think outside the box, and don’t forget that even if you’re alternatively ambulating with a wheelchair, walker, or scooter, that your health care provider can assess your ability to perform physical activity from a seated position and recommend activities that address any limitations.

Again, you’re going to need to change your relationship with food — stat! Follow the dietary guidelines we just discussed (previous section). Weight loss and management of your blood sugars are the critical components in this equation, helping you to have control over your health and wallet. Insulin and diabetes medications are expensive!

The last thing you want to do is to eat carbohydrates with reckless abandon and throw more and more medication at a problem that originates with your food intake. Instead, solve the underlying issues by addressing what you put into your body. Doing so means that you’ll have to use less and less medication as you get your diabetic condition under control Many can even eliminate the need for diabetic medications altogether!